If you are suffering from lower back or neck pain, I suggest you look up the instructional series that Lee Holden has prepared. I have personally met and known Lee Holden during qigong workshops that have been held in Portland, Oregon. Lee is an advanced practitioner of Chinese martial arts has the training and ability to demonstrate effective methods for opening up the spine and neck so that they can heal and function normally. For your convenience, I have included Amazon links to his materials so you can check out his materials. Check them out and see what they can do for you.